When you meet one of the men and women serving our country one thing is clear; they are in optimal shape. Yes, their training is long and difficult. The military trains their recruit hard, only those strong enough will be able to keep up with the demands required of them to serve and protect.

To keep up with the rigorous and physical demands, recruits follow a strict diet. During basic training, the brave men and women receive three meals a day. Some military branches do not allow recruits, in particular, to consume pop or desserts. There is no room to be picky here either, you either eat to fuel your body or you starve.

Eating in the military is to get into top shape and maintain it. If you want to eat like our soldiers do, you will be losing weight in no time. The benefit of the military diet is that it’s healthy and meant to keep you fuelled throughout the day.

The military diet consists of three days on, three days off.

Day 1 – Breakfast

1/2 grapefruit

1 slice toast

2 tablespoons peanut butter

Caffeinated coffee or tea

Do not add cream, sugar or sweeteners.

On the four days off make sure you don’t go overboard.

Eat with moderation, keep your calorie intake to no more than 1,500 per day.

If you have a busy schedule and irregular work hours, it’s ok as long as you eat the food listed in the menu.

Day 1 – Lunch

1/2 cup tuna

1 slice toast

coffee or tea

You cannot snack during this diet. Only eat what is outlined.

You can however, spread out your food throughout the day if it will help you feel fuller.

You don’t have to drink coffee or tea during the diet.

Coffee and tea often work as an appetite suppressant but if you don’t drink these hot beverages, no harm done.

DINNER

Day 1 – Dinner

3 ounces meat (any type)

1 cup green beans

1/2 banana

1 small apple

1 cup vanilla ice cream

Remember to only use no calorie or low calorie seasoning during this diet. No calorie seasonings are salt, pepper, lemon juice, and Mrs. Dash.

The military diet works one week at a time.

Day 2 – Breakfast

1 egg

1 slice toast

1/2 banana

You can follow this diet for as long as you want or till you hit your ideal weight.

Exercise during this diet is also encouraged. If you find you have low energy as you are adjusting to the amount of food being consumed, walk 30 minutes everyday, seven days a week.

Experts say that you will lose weight quickly at the beginning because you are shocking your body.

Day 2 – Lunch

1 cup cottage cheese (or 1 slice cheddar cheese)

1 hardboiled egg

5 saltine crackers

The body requires more energy to process high protein food like peanut butter, eggs, and tuna.

The military diet is a form of intermittent fasting.

If there are certain foods you will not eat or have allergies, the diet allows you to substitute some of them.

For example, peanut butter can be substituted with almond butter, soy butter, sunflower seed butter, hummus, pumpkin butter, or bean dip.

Vegetarians can substitute meat with tofu, lentils, beans, and even portobello mushrooms.

Day 2 – Dinner

hot dogs (no buns)

1 cup broccoli

1/2 cup carrots

1/2 banana

1/2 cup of vanilla ice cream

Veggies can be boiled, steamed or eaten raw.Meat should be grilled or baked in this diet.Cheddar cheese can be replaced with ham, eggs, cabbage or soy cheese.

Day 3 – Breakfast

5 saltine crackers

1 slice cheddar cheese

1 small apple

Saltine crackers can be replaced with rice cakes.

Men can also take part in this diet. Experts recommend adding 100 extra calories a day in their meal plans, ideally through protein.

If you are invited out for drinks during the three days it’s best to skip it.

Fruity cocktails and beers are a big no-no even on the four days off the diet. Have one glass of red wine if you must drink something alcoholic.

Eggs can be substituted with one cup of milk, 2 slices of bacon or one chicken wing.

Day 3 – Lunch

1 hardboiled egg

1 slice toast

If you find you are not losing weight in the military diet, consider other factors.

Sleep deprivation, stress, thyroid problems, or hormonal imbalance may be one of the culprits. Make sure you speak to your physician to ensure you are healthy.

You can drink as much herbal tea as you want during the military diet.

Day 3 – Dinner

1 cup tuna

1/2 banana

1 cup vanilla ice cream

Yes, that’s one cup of vanilla ice cream.

Not that you will want to but you can substitute vanilla ice cream with one cup of apple juice or one cup of vanilla, strawberry or banana flavoured almond milk.